Bodybuilding.com - Male Transformation Of The Week - Thane Wells.

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If that day you are planning on going to the gym... GO!

When Thane was in high school he was kinda just looked over. Not really in any kind of group. Not popular... just there. He promised - never again. See how he went on to gain 20 lbs and lose 6% body fat!

Male Transformation Of The Week - Thane Wells.

By: Thane Wells

Before:
155 lbs

After:
175 lbs

Vital Stats

Name: Thane Wells
Email: thaneman182@gmail.com
BodySpace: thaneman182

Before:
Height - 6'0"
Weight - 155 Lbs.
Body Fat - 12%

After:
Height - 6'0"
Weight - 175 Lbs.
Body Fat - 6.7%

Click Image To Enlarge.

How I Did It

When I was in High School I was kinda just looked over. Not really in any kinda of group. Not popular. Just there. When I graduated, and went to college, I promised myself that it would not be like that ever again.

I started lifting my freshman year of college and I weighed 155 lbs, had 12% body fat, and was not very strong at all. I had no clue what I was doing, so sometimes I would just go to the gym to watch guys lift so I knew what to do. I did some research and was able to form a lifting plan of my own. Still not knowing much at all, I just started lifting. I started noticing a difference in a matter of weeks. This just made me want it more and more. I was addicted.

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Thane Wells.

It wasn't till later that I learned how every aspect of my life impacted my results in the gym. The food that I ate, the amount of sleep I got (which is hard to do in college), lifting legs (which I hated to do at first), drinking a lot of water, and staying as stress free as possible. I tried several different supplements throughout my first two years, which I will get to later.

Click Image To Enlarge.
Thane Wells.

Currently: I have been lifting for almost 3 years now, weigh 175 lbs, with a 6.7% body fat, and don't regret, in any way, the amount of time I have spent in the gym. My favorite part is knowing that every time I go to the gym I am setting myself apart from others. I put my headphones on and get in the zone. It is all about having fun. If I don't look at the benefits of all the hard work, and if I don't stay focused, I will and have stumbled.

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Thane Wells.

Supplements

Like I said earlier, I have tried several different supplements throughout my lifting career. One of my favorite things to do is try different supplements and see how they work. Some of them I liked more than others. My favorite supplement categories are Pre-workout and Protein supplements. This is a list of things I have tried:

NO-Xplode by BSN
Ripped Fuel by Twinlab
Advanced Whey Protein by Six Star Body Fuel
100% Whey Protein Fuel by Twinlab
100% Whey Gold Standard by Optimum Nutrition
Optimum Protein Blend by All the Whey
Vitargo CGL by Nutrex
Phosphagen HP by EAS
Advant Edge HP Creatine by EAS
Nitro T3, Anavol, and Aminovol by NX Labs
Pump Tech and Nitro Tech by Muscletech
Pria Bars by Powerbar
Zone Bars
Glutamine by Bally Total Fitness
Z-Force by Dymatize
Z-Mass PM by Cytodyne
Muscle Milk by Cytosport
100% Whey Protein by EAS
Myoplex by EAS

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Thane Wells.

Sample Of A Weeks Diet

Breakfast:

A protein shake
Eggs (mostly whites)
Wheat Bagel with little PB
Some Fruit of any kind

Snack:

Protein Bar
Fruit

Lunch:

Protein shake
Tuna or chicken breast on wheat with mustard
Cottage cheese
Fruit and vegetables of any kind

Snack:

Protein Bar
Fruit

Dinner:

Protein shake
Tuna or chicken breast on wheat
Fruit and vegetables of any kind

Before Bed:

Protein Shake
Cottage cheese

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Thane Wells.

Sample Of Weeks Training

Monday - Chest and Cardio
Tuesday - Bi's and Abs
Wednesday - Back, Shoulders, and Cardio
Thursday - Tri's and Abs
Friday - OFF
Saturday - Legs and Abs
Sunday - Cardio

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Thane Wells.

Exercises:

I will do my exercises differently about every month. This is to keep my body guessing and using different muscles. By this I mean for example on the bench press I will let the weight down real slow and push it back up real slow. The next month I may push the weight up fast and then let it down slow.

I also do 3 exercises with a heavy weight 5-8 reps for 4 sets, and then for the fourth exercise of that body part I will do 4 sets of a lighter weight 12 - 15 reps. (If I can do 8 reps on a heavy set, or 15 reps on a light set, then I move up a weight.) My breaks are just long enough to be able to complete my next set, maybe 1 - 1.5 min.

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Thane Wells.

The below workout is when I am going slow both adducting and abducting.

Chest:

Heavy Bench 4 sets of 5 - 8 reps.
Heavy Decline D-Bell presses 4 sets of 5 - 8 reps.
Heavy Incline Bench 4 sets of 5 - 8 reps.
Light Flyes on a bench or ball 4 sets of 12 - 15 reps.

Bi's:

Heavy E-Z Bar curls 4 sets of 5 - 8 reps.
Heavy Preacher Curls 4 sets of 5 - 8 reps.
Heavy reverse curls (palms down) 4 sets of 5 - 8 reps.
Light straight bar curls 4 sets of 12 - 15 reps.

Back:

Heavy Lat pull backs 4 sets 5 - 8 reps.
Heavy pull downs 4 sets of 5 - 8 reps.
Heavy bent over rows 4 sets of 5 - 8 reps.
Light reverse incline flies 4 sets of 12 - 15 reps.
I also throw in some "Good Morning's" in-between sets.

Shoulders:

Heavy Up-Right Rows to Shoulder Presses 4 sets of 5 - 8 reps.
Heavy Lateral and Front Raises 4 sets of 5 - 8 reps each.
Heavy shoulder presses alone 4 sets of 5 - 8 reps.
Heavy shrugs with D-Bells or Barbell 4 sets 10 - 20 and hold the last few.

Tri's:

Heavy Skull crushers 4 sets of 5 - 8 reps.
Heavy Tri Push-downs (palms down) 4 sets of 5 - 8 reps.
Heavy Tri Push-downs (palms up) 4 sets of 5 - 8 reps.
Light Dips 4 sets of 10 - 15 reps.

Legs:

Heavy Squats 4 sets of 5 - 8 reps.
Heavy Leg extensions 4 sets of 5 - 8 reps.
Heavy leg curls 4 sets of 5 - 8 reps.
Heavy Calf raises 4 sets of 10 - 12 reps.

Abs:

Wide variety of ab workouts gotten out of books, magazines, internet, and the Rocky Anthology.

print Printable Log Of Monday.
print Printable Log Of Tuesday.
print Printable Log Of Wednesday.
print Printable Log Of Thursday.
print Printable Log Of Saturday.

Suggestions For Others

If you read any fitness magazine, there is always several sections explaining how to eat when you are training, when to take protein, to lift heavy or light, how many reps, the rests in-between sets, and so on. That is why I am going to go in a different direction on my suggestions.

Click Image To Enlarge.
Thane Wells.

Have A Good Time:

First off, I say that you have to have a good time. The whole time at the gym has to be fun. It is like a job, if you like it you will want to go, if you hate your job, then going is a hassle. Nobody wants to do something they hate.

Examples to make it fun would be to listen to music that you like. Cough up 50 bucks and get a 512mb mp3 player and put some music on it. Music is proven to release "feel good" neurotransmitters in the brain. Second, go with a friend. This will make the time more enjoyable and you will have someone to talk to. You need a spot anyway.

Lift For Yourself:

Secondly, lift for yourself. Go to the gym in the mind set that you are going to look, feel, and live a lot better. If you go with the intentions of showing off, proving people wrong, or just intimidating people, your inner inspiration will only come from adrenaline and emotion, which only lasts so long.

No Excuses:

Third, the phrase "Make no Excuses," is huge. If that day you are planning on going to the gym... GO! Don't make excuses. After the first excuse not to go, I guarantee that it will just get easier to make more excuses. Then the next thing you know is that you are starting from scratch.

Just remember, if you get to the gym and stand in front of the weights, you're already half way done. The rest is just lifting a lot of heavy stuff around.

Don't Rely On Supplements:

Lastly, don't rely on supplementation, that is just a nudge in the right direction.

Yes, supplements do help (Key word being help.) Don't say, well I took my "Muscle Builder" today so I will skip that last set. Your supplement will only work as good as you work yourself. Now on that note, go lift, have fun, work hard, look good, and people WILL notice.

Final Note:

I am currently pursuing a career in fitness modeling and am in the very beginning steps of getting my own website designed; (www.thanefitnessmodel.com © ...coming soon).

I am also currently starting up a fitness company (Maximum Effort Fitness, Inc. ©) with the leadership of my best friend, that will deal with the launching of its own merchandise. I will post these two website's on my BodySpace at http://bodyspace.bodybuilding.com/thaneman182/ when they are finished... so stay posted.